Power Endurance
3×5 Wall Squat
3×10 Squat
Then:
3x (30sec Work/30sec “Rest”) Squat
“Rest” is in parallel position
Three Sets, Rest 60sec between each
Then:
Front Rack Squat/PP KB’s
10-1 reps (increase weight each set…till you can’t)
Then:
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne
Ten Rounds
Then:
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups
Five Rounds
Then:
Cool Down
Power Endurance/Strength Endurance
10:00 warm up
3×5 wall squats
2×10 shoulder openers
3×5 SOTS
1-10-1 burpee ladder
then-
tail pipe on C2
3 x 250m row + hold KB in FR 2 @ 26 – 40# for time
then –
1-10-1 KTE ladder
Power Endurance
5:00 C2/AD
3×5 wall squats
2×20 wall ball
2×20 ball slams
3×10 box jumps 18” box
then –
5x DL + 10x push press
how many rounds in 12:00
then –
1:00 mountain climbers +
1:00 KB swings +
1:00 body weight squats +
1:00 rest
x5 rounds
if time –
3 x 1:00 FLR + 1:00 rest
Power Endurance
10:00 C2/AD/jump rope
3×5 wall squats
2×10 shoulder openers
2×10 OH lunges
then – Olympic Complex
6 reps of each…DL + BOR + Clean + FS + PP + OHS+ BS + push ups
x 3 rounds, increasing weight each time
then –
500m Row + 30 push ups + 1:00 split jumps + 30 pull ups + 30 hanging L-seats
x 3 rounds
Strength
Workout:
3×10 Shoulder Openers
Then:
10-1 Ladder of the following movements:
Pull-up
Plank Pull
Push-up
DeadLift
KTE
Then:
Then:
60 sec handstand hold/60 sec rest
60 sec dip hold/60 sec rest
x3
Strength
Warm up:
Wall squats 3 x 5
Goblet squats 2 x 10
Shoulder openers 2 x 10
SOTS 3 x 5
OH Walking Lunge 4 x 10
Then: Workup to Heavy BSSU
3 x 5 @ PVC
3 x 4 @ 15
3 x 3 @ 25
2 x 2 @ 35
6 x 1 @ 45, 50, 55
Rest 2 – 3 min between sets above 80%
do 3 pull ups and 30sec Mtn Climbers between sets
Rest 5:00
Finish with:
30-20-10
Ball Slams + Burpees